12:22 / 115-lb squats 

CFWUx2 10*20kg 10*40kg 5*60kg
17:00 6 pulls/r = 42 FS

12:34 RX 155lb
9 pulls each rounds

M/31/6'/195#

No rower so had to improvise...

7 rds for time:
12 burpees for time (round time to nearest 10)
1x front squat @ 75% BW for every 10 seconds it took to complete burpees

5,5,5,5,6,6,6 - 23:20

17:30

15:12 as rx’d with 180lbs. 6 strokes each round. Shouldn’t have rested before and after the rowing in early rounds, found I didn’t need it. Broke squats 4/2 for 5 rounds, then 3/3 rounds 6 and round 7 unbroken but ugly. Damper on 10. I like my new, new lifting shoes.

41/178/69”

14:00 didn’t have rower, so subbed elliptical to complete distance and broke up front squat reps for :10 increments. Beginner, increased my load to 50lbs to complete 8 reps after I built up to the load. 

13:00, scaled to ~75%
7-6-6-6-6-6-6 pulls, 155#

12:30 mins 9-7-7-7-6-6-6 @BW 150lbs.
M/49/5'7"/150#

subbed E3MOM of max rep strict pull-ups

12, 9, 9, 7, 7, 7, 7 = 58

23:52 w/200#
7x5, 6x2 (skierg rds 2-5)

Rx   8:39 at 165lbs.

7-7-7-7-7-7-7 pulls

M/35/6'/178#

11:46, Rx
Six pulls each round; 180-lb. on the bar, unbroken.

M/33yo/5'10"/82kg BW today

Rx'd - 13:50

Did it as an EMOM, essentially.

7-7-8-7-7-8-7

Great fun.

M/25/5'8"/155lb
CrossFit AFK

15:52 - Rx (185lb barbell)
11-11-10-9-9-9-9

Rx Goal:
13:29

Actual
Intermediate 
15:57
R1 1:29
R2 2:15
R3 2:13
R4 2:25
R5 2:39
R6 2:51
R7 2:02

Each 150m row in 7 pulls
FS with 135# (84% BW)
19:35

Then 5-5-5-5 shoulder press
85-90-90(4)-85#

Happy with this, even though it took a long time. Working out at 9000+ feet and in a mask made this far longer than it would have normally been at home. All squat rounds were 4-3, as I was gassed by the altitude. 

RX, 185lb, 14:20
12-9-9-8-8-7-7

8-8-8-8-9-8-8

@155 lb.... 19'12"

21:37 - legs were sore by rd 3   :o

Sub 7x 65lb SDHP for row.  narrow stance

Round 1 - 4  BW = 185 lb
Rounds Reps:  1 - 7 | 2 - 5/2 | 3 - 5/2 | 4 5/2
Round 5-7 75% BE = 140lbs
All unbroken (7)
  

12:37

intermediate scale (3/4 BW = 157#)

9-8-8-7-7-7-7

Started at about 20 s/m first round, down to 10 s/m in the last. Didn’t affect my time per round at all. The slower row gave me fresher legs for faster squats.

In warmups, I tested different damper settings and got the best results with my usual setting of the line between 5 and 6.

1/22/21 - 4 rounds with 75# in 9 minutes and change, after the 20 situp, 20 walking lunges workout so watching leg blowout.  

16:07
7 Rounds
Row 100 M
160# Front Squat (7-7-6-7-5-4-4)

Did this today for the morning session. Not one is recommend with a mask on. 

7 rds:
18, 17, 17, 16, 16, 16, 15
goblet squat with 55lb DB

17:43
M/48/5’5”/190

7 rds of

10 x 25kg SDHP (unbroken)
10 x 70 kg (80% BW) FS (2 rounds unbroken, then 2 x 5)

14:20

No rower, subbed with x10 90lb pulley rows and x5 185lb front squats. The squats got very challenging the last several rounds!

15:33

150m row/Sc to 3/4 bw fr sq. @ 145# (9,8,7,8,7,7,6)...20:36

M/33/176cm/76kg

Rx: 25:46
12/10/11/10/10/9/8

17:26 RX

Bodyweight- 85kg

Pulls- 9,8,9,6,6,6,6

D Setting- 6

14:55

235# back squats in place of front squats.

6-6-5-6-5-5-5*

Minimum drag (damper at 1).

completed this post 30-minute row.

15:49, 6 pulls/FS per round. Used 175, wish I’d used 185. 

BW = 90kg

150m & 70kg 13.59

Strokes/Squats
10
8
8
7
7
6
6

8,7,7,7,7,7,7 SDHP 46lb
95# FS about 66% BW

can do 115# FS but no rack and hip is still sore from last two days and no mood to clean.

all unbroken sets 
11:56

M/40/200/5’11”

100m 
100lb sandbag front racked squats 
13:35
8-9 pulls per

M/40/200/5’11”

13:35 100lb sandbag front squats
8-9 pulls per round 

16:13 - 47kg (69% BW), 9 pulls each round

Scaled 7RFT
10 ball slams at 30#
4 front squat at BW (195lb)

9:39

~ 14:30ish at 105# front squat & 100m
8-9 reps/rd 13 on first at 150m

H ~ 10:30ish at 75m & 35#
9 reps/rd 

49 F/5’7”
16:30
7 Rds, 100m Row; 55lb BB Front Squat
9/9/9/9/8/8/8

14:23
13/13/13/14/13/13/14

13.13.13.14.13.13.14
14 :23minutes 

Intermediate, 145#
9-8-8-7-7-7-7-8
17:37

Started off with too much time in between the first few rounds trying to discover the sweet spot between stroke rate, power output, and rest in between rounds to maintain those first 2.  Good WOD and look forward to doing it again, but maybe play with the drag a bit to trim the pulls some.  Loving having my own C2 rower now!

M/48/170/6’1”
15:51 Rx
6 pulls for all 7 rounds. Every pull was between 25 and 27 meters. 

Matt (m/40) - 13:06 rx 8/7/7/6/6/6/6 202#
Meghan (f/not 40) - 9:33 20# DBs FSs

M/49/5’5”/145lbs
RX: 12:59
7x150m row: 8-7-7-7-7-7-7 pulls
Front Squats @ 145lbs

35/M/6’4”/262

17:32 
used 185 lbs 

Rounds:
6/7/7/6/6/6/6
1:33/2:38/2:47/2:33/2:32/2:56/2:33

got 149m twice on the 7 reps! 

Beginner 
8/8/7/7
115#
7:50

M55/6’1”/181

7 rounds for time:
100 m row
1 Front Squat (185 lbs) for each pull on row

8:44 (masked)
Pulls/FS per round: 6/6/5/5/5/5/5

*was in a hurry b/c box owner had to leave, and f’ed up the row distance*

11""24

50kg

4"30

Beginner

7rds: 11:20

150m Row (Drag@10) 8/8/7/7/7/7/7

# Row Pulls 80%BW FSQT (135lbs)

7 Rounds for Time of:
- 150m row (damper ~7)
- front squat (115 lbs) for each pull

Result: 30:40; 10,10,10,8,7,7,7 pulls and front squats.
M/44/5'6"/132lbs
385 cals, 156 avg/178 max heart rate

Right before Christmas, "something" zapped all of my fitness and stamina, and I haven't recovered yet.  Every workout feels like I haven't exercised in over a year.  Hopefully this passes soon.

15:21

9,8,9,7,7,7,7 @ 135#

Didn't really want to work out today so I happy I put in the work even if my score sucks    53/male/180#/6'2"
15:21 used 135#
10-8-8-7-7-7-7
Finally figured out the strokes! Lol...let it breath a little!

M/45/185 RX 18:34 - 7,6,6,6,6,6,6

Way better returns on mileage cranking up the damper and doing single hard pulls (waiting until the meters stop prior to next pull) 

40yo/5’7”/m/150lbs
12 stroke row (low resistance)
12 front squats at 100lbs = .67 of body weight unbroken except one round. Could have went with 115lbs. 

M/41/180/5’9”
16:56
7 pulls all 7 rounds
135lb got some work to do
So close to 6 pulls every time 

7 r/t of 100m row & 65# front squats for each pull 
5/5/5/6/5/6/5
13:17
think it was 5 pulls on all the rounds but forgot about counting a couple times so 1 stroke penalty.  Wrist wasn’t a perfect flex but way better than it’s been; baby steps.

No rower, limited weights (and ability) so I did:

7 rounds for time of:

15 DB SDLHP | 2x9,5 kg DB
15 DB  front squats | 2x12,5 kg DB 

SCORE: 21'07''

Took it slowly, focusing on form. Nice WOD, though legs won't thank me tomorrow, I guess. 
5 km run in the morning

7 Rds 
10 SDHP (45#)
10 front squats (95#-3/4 BW)
9:18

Used 135-lbs 
15:54 
9-8-7-7-9-7-7 

13:07 Rx at 200-lbs
7 pulls all rounds
7 pulls quite manageable while 6 pulls seem to be beyond my current capacity
m/52/5'11"/200#	

Intermediate version 
11:35
Pulls: 5,5,5,5,5,5,5
3/4 bodyweight = 60kg 

Rx 13:05

7 pulls all rounds

165lbs

Sub:
6 calories elliptical trainer, Level 15
8 front squats at 117.5lbs (> 75%)

10:51

This was a burner! I usually sub 1 calorie on my trainer = 25m rowing, thus 6 cal = 150m. But there is no obvious relationship between the elliptical trainer and the number of rower pulls because the cycle distance is fixed. So I set a very high resistance (L15), counted cycles to 6 cal (32 cycles) and divided by 4 to get 8 front squats. For comparison, it took 5:04 / 0.254 mile to do 42 calories (~43s/rd).

7 pulls each round
Body weight Front Squats @ 175lbs - unbroken thru R4; broke last 3 rounds 4/3

15:37

Played around with the rowing scheme a bunch in the warm-up.  To be the most efficient I would pull then sit and let it coast the full distance before pulling again.  I got about 23 meters per pull - oh so close to the 25 I needed to shave off that 7th rep of front squats that were the killer of this workout.  If I ever tried rowing at a slow consistent pace it took 11-13 pulls so I stuck with the pull then wait strategy.

43m/5'11"/175lbs

7 rounds
100m
ghd sit ups

7:34

7,7,7,7,7,7,fail 185lbs. Don’t have a row machine so I just did 7 seated rows at 110lbs. I failed on my last set of front squats. 

As rx’d, 17:01.

7 pulls each round, 7 front squats at 190.  RIP my legs.

47m/5'10"/190

Intermediate Rx
FS 85#
10-9-8-7-7-7-6
12:06

21:58
11, 9, 8, 8, 8, 8, 7

I started RX, then quickly figured out I needed to do either the intermediate workout or go to the Female Row in meters.  So I did the first round RX, then finished with the Female Row in Meters.  So my time was 20:30.  Man the first round it took like 13 pulls, so I had 13 front squats at 200lbs, and I figured 13 x 7 = 91 front squats at 200lbs.  So I checked my ego and scaled down, smart decision on my part!

3/4 bodyweight was potentially going to be a bit much for me, so went with approx. 2/3 @ 95#

Didn’t time this one.

Pulls = 9, 7, 6, 6, 6, 6, 6

Intermediate Option: 15:17, 11-10-10-9-10-10-10 pulls

14:40 @165 lbs
Pulls -> 7-6-6-6-7-6-7
Scaled, since I weight 180 pounds

Scaled to 7 rounds of:
7 x SDHP @ 95#
7 x Front Squat @ 95#
8:23

7 rounds
150m on rower 15 pulls per round
44lb kettlebell front squat
11:28

7-pulls  7front sq. 2:11
7-pulls  7 front Sq.  2:10
7- pulls 7 from Sq.. 2:09
6-pulls 6 front Sq.  1:55
6-pulls 6 front Sq.  1:56
6-pulls  6 front Sq.  1:58
6-pulls 6 front Sq.   1:57
 weight 165 intermediate option

Scaled to 7 rounds of:
10 2x30#DBs SDHP
10 2x70#DBs squats (82%bw)

7:30

11:40
65#—wasn’t feeling motivated to do 3/4 this morning :/
123 bodyweight
8 cals all the way through 

9:20

Intermediate 101lb 
8/8/7/7/6/6/6

39/F/135

Subbed/scaled:
7 rounds for time:
10 Sumo deadlift high pulls 53lb KB
10 front squats 115lbs. 65% BW

10:25

Used 90kg
14:58 
1)7
2)7
3)7
4)8
5)6
6)6
7)6

11:40

30lb dumbbells. 11-10-10-9-9-9-9

14:11 Rx

205lbs on the barbell. 
My rows pulls were: 7 on the first set then 6 for all the rest. Yay for being tall

M/28/6’1”/200lbs

Untimed-
100m/100# FS
1=8 pulls
2-6= 7 pulls
7=6 pulls
rest 3 min then made up
ghd/oh lunge wod -scaled to 
3 rnds-untimed
10 ghd
10 oh lunge rt/lft @ 35#
m/50/175
On a side note, while I'm not really happy with today's performance,
I did pr my single arm (rt/lft) kb clean and jerk to 2 reps @ 70#:)

78KG,150m :13'29''.（11-10-10-10-10-10-10）
https://youtu.be/IoYTwra_L0k

M/46/6'2"/185#

Scaled/modified to 44# DxKB front squats the rest as rx'd 
10:36 
8,8,7,7,7,7,7

11:57 @ 80kg BW

PULLS - 9, 8, 7, 7, 7, 7, 7

@57,5kg

1:38 - 11 pulls (too fast)
2:37- 10 pulls
2:29 - 9
2:41 - 8
2:41 - 7
2:42 - 7
2:26 - 7

17:14 total 

Mirella Miranda
@40kg

20:00

8-7-6-6-6-6-7

Where can i find equipment free wod alternative? 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - monostructural movement that can be done at a high intensity over a short period of time
Front squat - squatting with a high-medium weight with an emphasis on upright torso

MAIN DECISION
Do I want to emphasize the weight on the front squats or the intensity of the row?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Row 350 meters
15 slow front squats

CONSISTENCY SCALE
1 round of:
Row 1,000 meters
Bodyweight front squat equal to the number of pulls on the rower

INTENSITY SCALE
As listed, decrease reps if needed, rest as needed between rounds

INJURY SCALE
It's difficult to get a high intensity in a short amount of time when injured. So pick either front squats or dips (depending on your injury) as your main movement and pick row, run, bike, jump rope, etc. as a way to challenge the front squat or dip. So AMRAP in 20 minutes of: row (or whatever) x distance, x number of dips/front squats

MY STUFF
7 rounds of: Run 200 meters 7 bodyweight front squats, I used the first few rounds as a warmup, then went harder the last few with a rest in between

GENERAL FEAR LEVEL: 7